Workout of the Day Overhead squat 5-5-5-5-5 Then snatch balance 5x5 (~50% 5RM OHS) WOD Notes: In the first part of the workout we'll find your heaviest 5 rep overhead squat. If overhead squats don't…

Workout of the Day Complete for time: 500/400m row or 1000/800m bike 30 bench presses (approx 60-65%) 1000/800m row or 2000/1600m bike 20 bench presses 1500/1200m row or 3000/2400m bike 10 bench presses Time Cap:…

Workout of the Day With a partner, complete 16 rounds (8 each) for time of: 10 DB thrusters (2x50/35#) 50 yd farmer carry (50/35#) WOD Notes: In this workout, partners take turns completing 1 full…

Workout of the Day Sumo deadlift 3-3-3-3-3-3 Then complete 3 rounds NFT of: 30 crossover single unders 30 glute bridges WOD Notes: Aim to start your first set of sumo deadlifts around 65% of your…

Workout of the Day Complete AMRAP in 15 minutes: 5 bar muscle ups 3 squat snatches (185/123#) WOD Notes: Today's AMRAP calls for two very high skill movements. If you're still working toward BMUs, you…

Workout of the Day Complete 3 rounds for time of: 400m run 30 med ball cleans (20/14#) 30 alternating v-ups (15R/15L) Time cap: 20 minutes WOD Notes: Today's workout is meant to be light and…

Workout of the Day Shoulder press 10-10-10-10-10 Then 20 inverted burpees (for quality, not for time) WOD Notes: Check out a video demo of an inverted burpee here. To scale this movement, your coach will…

Workout of the Day Complete for time:   1000/800m row Then 3 rounds of: 25 box jumps (24/20") 15 deadlifts (205/133#, NTE 55%) 1000/800m bike Time Cap: 20 minutes WOD Notes: You can decide with…

Workout of the Day On a 15 minute clock, complete 21-15-9 reps for time of: Push jerks (155/103#) Chest-to-bar pull ups Then in the remainder of 15 minutes, complete AMRAP of: 5 clean and jerks…

Workout of the Day Front squat 1-1-1-1-1-1-1 Then 400m run time trial (2 attempts) WOD Notes: When going for a 1 rep front squat, aim to start your first set around 70% of your 1…